Introduction
Why heart disease continues to be America's biggest killer…why the conventional approach to heart disease fails…the three key principles for building heart health…why cholesterol does not cause heart disease…the new paradigm for healing heart disease and achieving heart health…how to use this book.
Step One How Mainstream Medicine Missed the Boat
Chapter 1 Modern Nutrition and the Diet Disaster
How we created the modern epidemic of heart disease…how to rediscover your natural diet…what our ancestors really ate…what we are genetically equipped to consume…the link between heart attacks and other health problems…how the low-fat "solution" set the stage for a dietary disaster…why obesity levels have skyrocketed.
How AGEs accelerate the aging of the heart…how to interrupt the pattern of your cravings…dangers to your vital organs…going beyond the Atkins Diet…returning to a natural diet.
Chapter 2 Sidestep the "Cardio" Exercise Myth
Why long-duration exercise is a waste of your time, and can actually cause other health problems…the vital importance of reserve capacity…the vulnerabilities of "downsizing" you heart…the PACEtm program to strengthen your heart and build reserve capacity.
How to increase peak stroke volume — your heart's horsepower…improving your cholesterol ratios…maintaining healthy testosterone levels…the heart attack risks from long-distance running…how to shed more fat with interval exercise…why endurance exercise encourages fat production.
Why PACEtm may help you live longer… the most important predictor for chronic heart failure…how to challenge your capacity…how to build muscle mass with effective interval workouts.
Chapter 3 Cholesterol: The Great Red Herring
Why cholesterol doesn't cause heart disease…a personal story…the tragic consequences of the cholesterol drug campaign…recognizing the difference between risk factors and causes…why cholesterol levels generally do not predict heart attacks…the health benefits of higher cholesterol for the elderly…cholesterol explained.
How to remove plaque from your arteries…the truth about cholesterol drug research and the incidence of heart disease…the many health dangers of statins — and the healthier, cheaper alternatives…why low serum cholesterol levels are dangerous to your health.
Chapter 4 America's Heart Drug Problem
Why heart medications can make your symptoms worse…the safer alternatives…politics, pills, and profits…the warning signs you need to know…biased drug research that could be hurting your health - and their safer, cheaper, better but ignored alternatives…a warning about diuretics.
Why you should say "no" to nitrate-based cardiac drugs, if you can…the safe, natural alternatives…why you need to beware of beta blockers…medication risks for the elderly.
Chapter 5 Measure Your Real Heart Health
How to assess your heart health…how to protect yourself from the "sinister killer" homocysteine…the link between high homocysteine levels and heart attack and stroke…major causes of elevated homocysteine levels.
Why you should test for C-reactive protein (CRP) yearly…why you need CoQ10…monitoring insulin to prevent heart disease…effective ways to manage insulin levels…insulin's link to other health problems…the crucial VAP cholesterol test…how Lp(a) tests can predict heart attacks…identifying LDL pattern size…recognizing the dangers of Metabolic Syndrome…identifying lipid remnants to avoid plaque buildup.
Detecting heart disease early with scans…three ways to measure body composition to check for risk of heart disease…determining the ratio of fat to lean tissues…how the hip-to-waist ratio indicates heart attack risk…finding the right doctor.
Step Two Your Action Plan for Heart Health
Chapter 6 Enjoy Real Food Again
The Doctor's Heart Cure philosophy of eating… the real food groups…focusing on macronutrients…effects of different macronutrients on the metabolism…three easy principles for healthy eating…the seven major benefits from eating The Doctor's Heart Cure way.
Why you should eat protein at every meal…what proteins to choose and what proteins to avoid…how to protect yourself from mad cow disease…understanding what the "organic" labels really mean.
What seafood to eat and what to avoid…why being a vegetarian could be threatening to your heart health…why you should consume dairy products…the health-power of nuts…why protein is good for your bones.
Limiting your carbohydrate intake…what carbohydrates to choose…the low-glycemic preference…the link between processed starches and heart attack…the starch level as a glycemic indicator…how fat can lower the glycemic index…what to especially avoid.
Understanding the health benefits of natural fats…best sources and kinds of natural fats…the correct balance of Omega-3 and Omega-6 and how to find it in your foods…why choosing organic meat becomes so important for your heart health…why you need to avoid trans fats…the dangers of processed low-fat foods…the real problem with fast food…why you need to say "no" to genetically altered foods.
Health benefits for moderate drinkers of different alcohols - and an important warning…the truth about your drinking water…the health dangers of distilled water…avoiding plastics…why you shouldn't overcook your proteins…a protective supplement…how to eat well on a budget…why you should turn the USDA pyramid on its head…The Doctor's Heart Cure food pyramid for a healthy heart.
Chapter 7 Build a Strong Heart: Get More For Less
How to re-condition your heart and lungs…why the classic cardiovascular exercise prescription doesn't work to strengthen your heart…the key concepts of PACEtm for cardiovascular fitness.
Progressively challenging your heart and lungs…accelerating your heart and body's adaptation and response times…monitoring and changing exercise intensity levels…adjusting exercise duration for optimal physical development…using your heart rate to measure intensity…target pulse ranges.
What to ask your doctor before you begin your PACEtm program…choosing the exercise activity that's best for you…sample week-by-week outline of the PACEtm plan…8-week plan at-a-glance…implementing the full tilt program…a sample, 10-minute workout plan.
Training your heart and blood vessels to deliver more oxygen faster…personalizing your plan…cycling and the risk of impotency
The relationship between muscle size and strength…resistance training…the best exercises for functional strength…common sense calisthenics…how to strengthen your foundation by exercising your legs and lower body…strengthening your core with exercises for your abdomen and lower back…strengthening your upper body…designing your workout action plan.
Chapter 8 Energize Your Heart: The Miracle of CoQ10
How and why CoQ10 works to strengthen the heart…the remarkable benefits of CoQ10…patient evidence from the Center for Health and Wellness…the nature and functions of CoQ10.
Pumping up your mitochondria for high energy production…the Krebs cycle and ATP…the health dangers of CoQ10 deficiency…a special warning to vegans…the heart health research on CoQ10.
How CoQ10 helps lower blood pressure…reversing congestive heart failure…helps ease angina pectoris…helps you recover from heart surgery… protecting your brain with CoQ10…strengthening your immune system… recommended doses and sources for different conditions…helping with Parkinson's disease…your CoQ10 action plan.
Chapter 9 Give Your Heart the Four Nutrients It Needs
Feeding the heart the nutrients it needs…the five most common nutrient deficiencies…why you do need supplements and what to consider…the healthy heart super-nutrients for greater protection.
L-carnitine for greater energy and fat burning capability…L-arginine for better blood circulation, a stronger heart and stronger muscles…tocopherols and tocotrienols to lower your heart risks…the many other proven health benefits of tocopherols and tocotrienols… the many benefits of Vitamin C…why you need to take extra antioxidants.
More heart-smart antioxidants…ALA for energy…Carnosine as an anti-glycation agent and muscle protector…carotenoids for eyes and immunity…L-Glutamine for muscle-building growth hormone…Lutein to prevent free radical damage and protect the eyes…Lycopene to help the heart, blood vessels, and eyes…Omega-3 to prevent heart disease and cancer…Vitamin A for the eyes and as an antioxidant.
Chapter 10 Control the Fire in Your Heart
How to defend yourself against atherosclerosis or "hardening of the arteries"…the link between inflammation and heart disease…the roles of homocysteine and CRP for control and early detection.
How arterial plaque causes heart attacks…how to easily reduce homocysteine - the McCully discovery…the simple, cheap vitamins that help the body breakdown homocysteine…how to measure inflammation with CRP.
Why dental hygiene gives you a healthier heart…how to prevent or reverse gum disease…the gum-protective power of antioxidants and other key supplements…your inflammation control action plan.
Chapter 11 Individualize Your Heart Cure
How to address the underlying conditions behind heart disease…simple and effective measures to prevent or reverse high blood pressure…your action plan for lowering high blood pressure naturally.
How to improve your cholesterol profile — the best foods, herbs and supplements.
How Will, a middle-aged African-American man (and thousands like him) reversed his diabetes and high blood pressure at the Center for Health and Wellness…what to eat and take to beat diabetes.
Why it's important to keep or build your muscle…training tips for building muscle…your action plan for building muscle.
How to lose weight easily and naturally…the key to effective weight loss…evaluating your individual protein needs for effective weight loss…the truth about carbs and weight loss…a little-known fat-blasting secret… how the glycemic index affects your weight…fat loss for a longer life…five simple weight loss tips…your action plan for losing weight.
Chapter 12 Heart Health Now: An 8 Week Program
How thousands of patients have reversed their heart disease, regained their vitality, and changed their lives - and you can too…why your genetic inheritance need not dictate your future health…taking effective action today…what to do, how to do it, and when to do it…designing your own plan…the author's favorite workout plan…using a daily log to enhance your heart health success.
Appendix A A Primer on Heart Disease
Heart attacks…angina…atherosclerosis…congestive heart failure…stroke…recognizing the warning signs…heart disease and heart attacks in men and women.
Appendix B More Good Books
Appendix C Study Summaries
About the Author
Index